For time: 2000m row 40 alternating kb ground to overhead 53/35 60 barbell hang clean & jerk 65/45

Amrap 12 minutes 30 trap bar deadlifts 145/105 30 push-ups 30 abmat sit-ups

1: Toes to bar2: Strict Pull Up3: Deadlift 95/654: Hang Clean5: Shoulder to Overhead6: Box Over 20″7: KB Swing 53/358: Burpee9: Calories Rowing10: Goblet Squat 53/3511: 11/side hang snatch 53/3512: 12/side (alternating, so 24 total) kb Ground to overhead 53/35 Format: Round 1 = 1 t2bRound 2 = 1 t2b, 2 pull upRound 3 = […]

Amrap 15 20 cal row 20 push-ups 20 box over 20” 20 hang snatch 65/45 20 alternating reverse lunges

EMOM 24 minutes (every minute on the minute) M1: 5 front squats -choose weight M2: 10 cal row M3: 15 abmat sit-ups Rx+ 12 cal row. EMOM: first minute do the squats. Second row. Third minute sit-ups. There’s no score other than prescribed or scaled. Post squat weight if you choose.

4 rounds for time 25 deadlift 135/95 20 abmat sit-ups 15 push-ups

This is a view of my process or personal method for creating workout plans in three month blocks.  It’s not…

This page is dedicated to some of the terms we use that may not be common knowledge.  Please feel free…

-Just so you know; there will be broken links, stuff that doesn’t work, things that don’t look great. Let me…

What is the best way to warm up?  So I am not creating warm ups any more.  This is for…